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Two of the Most Important Things That I Wish I Did For my Health Years Ago | Melinda Haak
Hey friend, 
Melinda Haak here. It's been a bit since I sent out my last email and I've debated and debated about what to send, but decided to just start with some things I have learned in the last two years as I've gone through Nutritional Health Coaching School. 

"If I could've told myself ten years ago..."
1. Eat enough protein daily (120-150 grams for the average woman of 145 pounds).
2. Regulate my nervous system

Optimal Protein Intake: looks like starting my day with a protein-rich breakfast. What does this do? Regulates blood-sugar for the whole day and gives me sustained energy. No more hangry outbursts. We know kids need to eat regularly. So do we adults. 
This can be eggs and sausage with a side of fruit. 
It could be a protein powder based-smoothie. Three of my family members are allergic to dairy so here is my go-to powder for that problem: https://m.lfstps.com/WfvQn/CHw3X.. The other three of us are fine with dairy, so I really like this one: https://m.lfstps.com/6IY/CHw3X.. And another favorite of mine is the Garden of Life Collagen Peptides protein powder. 
It could be a recipe from Trim & Healthy Mama. Her blender waffles and pancakes are full of protein and extremely satisfying. 
Including a high-quality source of protein at every meal (grass-fed meat, lentils, wild-caught fish), will keep that blood-sugar stabilized. 
Eat high-protein snacks. I love jerky sticks, nuts, seeds, plain yogurt and cottage cheese with fruit or honey added, hard cheeses with olives and fruit. Basically I could live off of a charcuterie board. LOL

Regulate the Nervous System: 
Gentle movements like walking 6,000-10,000 steps a day. Gone are my days of hard HIT workouts. My adrenals can't handle that anymore. Join a Yoga or Pilates class. Stretch. 

Deep Breathing. Take a few minutes throughout the day to stop and breathe. Place your hands on your stomach and feel that move in and out. Not your chest. You want deep belly breathes to help regulate your nervous system.

Prioritize sleep. This is huge. Our brains and bodies need a good 7-9 hours of sleep at night. Did you know that 1 in 3 adults are getting sleep than the required sleep their bodies need?  Our bodies need sleep to function physically, to make decisions, to focus on tasks at hand, to manage our emotions, to handle all the day can throw at us? Think about a toddler who has missed his or her nap. They are grumpy, overwhelmed by small things, and intolerant of making mistakes or anything that isn't just right. Our adult brains feel the same way with a lack of sleep! We often face legitimate reasons for not getting enough sleep, and when sleep is elusive, it can be frustrating. Luckily, there is a lot we can do to support our bodies and minds in this area! 

DEVELOP A ROUTINE
So much of getting a good night's rest is in establishing a routine, even for adults! Try to walk through the same steps each evening. This helps you create a habit and also creates cues for your brain that it's time to rest. Here are some tips that have helped us all get a full night's rest in our home:
  • Keep the lights low and warm after dinner time. Think more ambient lighting and candles and avoid overhead lights if possible.
  • Run your diffuser with calming oils or blends to help your mind calm. One great combination is Lavender, Tangerine and Northern Lights Black Spruce!
  • With your diffuser running, take a warm bath or shower (you can also add epsom salts + sleepy oils here!), then use Relaxation Massage Oil or Lavender Hand & Body Lotion all over. You can also add a drop or two of your favorite oil to the massage oil or lotion for an extra boost! 
  • Apply oils directly on the chests, wrists, neck, bottom of the feet just before bedtime.
  • Run a ceiling fan, box fan, or sound machine to help drown out any noise if desired.
  • Keep your rooms cool (but not overly cold). Your body sleeps better when it has a cooler temperature.
  • Make your bed a comfy, cozy space. Think soft textures that are inviting and feel good against your skin. 
  • Spray Seedlings Linen Spray or DIY pillow spray with your favorite sleep oils! Gently spray pillows, sheets, blankets.
DIFFUSE This probably seems like a no brainer, but diffuse oils every night before you go to bed and while you sleep! The Desert Mist or Aria diffusers are great because they are lovely as decor in your space and they have an intermittent setting that will last all night. Some of our favorite sleep oils are Lavender, Frankincense, Valor, Peace & Calming, Vetiver, Roman Chamomile, Tangerine, Northern Lights Black Spruce and Cedarwood. You can use any combination of these or try one of these ideas!
  • 3 drops each Frankincense, Valor, Tangerine, Lavender
  • 4 drops Roman Chamomile, 3 drops each Lavender, Tangerine, 2 drops Frankincense
  • 5 drops Peace & Calming, 4 drops Lavender, 2 drops Tangerine
  • 4 drops each Cedarwood, Lavender, Vetiver
  • 4 drops each Cedarwood, Northern Lights Black Spruce, Lavender
  • 5 drops Northern Lights Black Spruce, 3 drops each Lavender, Release (great for when worry is your companion), 
APPLY Grab your oils and apply them to the bottom of the big toe (the nerve endings that connect to the brain end here!), to your wrists and neck, and to your chest. You can use the same oils listed above alone or in any combination or try one of Young Living's pre-made roll-ons. 
  • Tranquil: a blend of Lavender, Roman Chamomile and Cedarwood that creates a calming, serene and peaceful feeling.
  • RutaVaLa: This blend contains Rue, Lavender and Valerian (for more oomph!). It has a reputation for its “interesting” aroma, but it is 100% worth it for the results you get!
  • Peace & Calming: This combo of Blue Tansy, Orange, Tangerine, Patchouli, and Ylang Ylang is a fan favorite. It smells amazing, and the Blue Tansy is specifically calming to the Central Nervous System! 
  • DIY Roll-ons: To a 10mL roller add a total of 40-60 drops of any of the oils listed above. Simply take the recipe above, multiply it by five, then add carrier oil
I work as a Nutritional Health Coach now, so if you are needing extra help in this area, reach out and book an appointment with me. 

What would you have told yourself ten years ago to enjoy better health?! I would love to hear from you!

Blessings!
Melinda Haak 


3 Comments

  1. Such good counsel and written with homey kindness
  2. This is such good counsel and you have a gift for making it feel homey and kind.
  3. I loved this, keep up the great work.

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I’m Melinda, mother of four and gatekeeper for my family’s health.

 
Hi, Melinda here:  the health & wellness enthusiast behind this blog. I am so happy you are here!
I deeply love everything holistic, smoothies and the sunshine!
My health journey began about 12 years ago when I started to dive deeper into the reasons I was a stressed out, sick and tired mom with sick kids. The round after round of antibiotics, allergy meds and shots, had me exhausted and frustrated. 
Thankfully, I had a friend who cared. She introduced me to the concept of food as medicine, homeopathy, living a cleaner lifestyle and essential oils. 

Literally, from one day to another, I went from ‘eating everything’ to gluten-free, sugar-free, dairy free. That’s right – no more cheese, and dairy products (oh, my butter!), no more nightly ice-cream bowls, no more weekly Sonic runs, no more foods that contained refined carbs (bye-bye delicious bread and pasta!) and no more M&M stashes or Twizzlers.
After seeing fairly rapid results with my kids (kicked those allergy shots and antibiotics fairly quickly), I  tried various dietary approaches for myself: Paleo, Keto, Vegetarian, Whole 30… I have come to conclusion there is no one right diet for all, and as everyone is different, we must treat each and every person very individually and take into consideration ‘what’s one person’s food, might be another person’s poison!’
I became obsessed with nutrition, all things clean living and then in 2023 I received my Health Coach Certification from IIN – Institute for Integrative Nutrition.


My approach to health and wellness is holistic, which means that I look at how all areas of a person’s life are connected. It’s not just the food we eat, but all of the factors present in our daily lives. Healthy relationships (starting with yourself), regular physical activity, fulfilling career and spiritual awareness are all essential forms of nourishment.

I love to dig deeper into various topics – brain health, epigenetics, dirty genes, neuroscience, muscle balancing and biohacking. 
I truly see greatness in learning how to help people reprogram their brain, heal their illnesses and live more fulfilled lives.

 

My goal is to inspire and empower you, to provide you with the tools, insights and information you need on your journey to become the best version of yourself! 


If FOOD IS INFORMATION, then when you eat foods that are beneficial to your body, you are more likely to become a balanced and calm person, with decisions that serve you well. As decisions are formed in the brain, the brain needs to get the best nutrition possible to be able to function on a level we are happy with, and often gladly challenged by.

I believe that your diet determines 85% of your health and wellbeing.

I believe that everybody can only benefit if they up-level their nutrition and decrease their stress.

I also believe in returning to eating As Nature Intended


I am constantly learning and growing, and this website is documentation of my continuous personal

development at all possible levels and sharing my experience and views. 

Welcome to my little piece of the internet and enjoy the ride!
         
Keep shining! 
Melinda



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